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Cheese sandwich vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and asparagus

  • Cheese sandwich has more phosphorus, manganese, selenium, vitamin B2, calcium, vitamin B1, and vitamin B3; however, asparagus has more vitamin A.
  • Daily need coverage for phosphorus for cheese sandwich is 47% higher.
  • Asparagus has 420 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while asparagus has 2mg.
  • Cheese sandwich has a higher glycemic index than asparagus.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Asparagus, raw.

Infographic

Cheese sandwich vs Asparagus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +22.4%
Contains more ZincZinc +61.1%
Contains more PhosphorusPhosphorus +634.6%
Contains more ManganeseManganese +585.4%
Contains more SeleniumSelenium +956.5%
Contains more CopperCopper +18.1%
Contains less SodiumSodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +150.3%
Contains more Vitamin B2Vitamin B2 +202.8%
Contains more Vitamin B3Vitamin B3 +225.7%
Contains more Vitamin B5Vitamin B5 +127%
Contains more Vitamin B6Vitamin B6 +186.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +273.3%
Contains more Vitamin AVitamin A +81%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +345.5%
Contains more FatsFats +20733.3%
Contains more CarbsCarbs +1400%
Contains more OtherOther +555.2%
Contains more WaterWater +2813.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +18232%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Asparagus
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Asparagus DV% diff.
Polyunsaturated fat 9.166g 0.05g 61%
Phosphorus 382mg 52mg 47%
Selenium 24.3µg 2.3µg 40%
Manganese 1.083mg 0.158mg 40%
Fats 25g 0.12g 38%
Sodium 839mg 2mg 36%
Vitamin K 41.6µg 35%
Monounsaturated fat 10.351g 0g 26%
Calories 497kcal 20kcal 24%
Vitamin B2 0.427mg 0.141mg 22%
Saturated fat 4.129g 0.04g 19%
Vitamin B1 0.358mg 0.143mg 18%
Calcium 204mg 24mg 18%
Carbs 58.2g 3.88g 18%
Protein 9.8g 2.2g 15%
Vitamin B3 3.185mg 0.978mg 14%
Vitamin B6 0.261mg 0.091mg 13%
Magnesium 54mg 14mg 10%
Vitamin E 1.13mg 8%
Vitamin B5 0.622mg 0.274mg 7%
Iron 2.62mg 2.14mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin C 1.5mg 5.6mg 5%
Fiber 3.1g 2.1g 4%
Choline 16mg 3%
Potassium 306mg 202mg 3%
Zinc 0.87mg 0.54mg 3%
Copper 0.16mg 0.189mg 3%
Folate 64µg 52µg 3%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 38µg 2%
Fructose 1g 1%
Net carbs 55.1g 1.78g N/A
Sugar 1.88g N/A
Tryptophan 0.13mg 0.027mg 0%
Threonine 0.298mg 0.084mg 0%
Isoleucine 0.383mg 0.075mg 0%
Leucine 0.698mg 0.128mg 0%
Lysine 0.344mg 0.104mg 0%
Methionine 0.167mg 0.031mg 0%
Phenylalanine 0.472mg 0.075mg 0%
Valine 0.438mg 0.115mg 0%
Histidine 0.219mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cheese sandwich
25%
Asparagus
Minerals Daily Need Coverage Score
85%
Cheese sandwich
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 4.089g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.